4.12.17

HAPPY BIRTHDAY KRISTA, MEGHAN AND KEVIN!! Have a great day :)

Individual warm-up
200m run/row
5 inchworm walkouts
10 standing windmills
10 PVC dislocates
10 PVC pass throughs

Group warm-up
:30 thoracic spine barbell stretch
10 thoracic spine rotations
5 world's greatest stretch
:30 couch stretch
10 russian baby makers (new one!)
30 IR/ER light weight
20 monster walks

A.Strength
Part 1: 2 Snatch balance +  1 OHS
Every :90 for 4 sets, perform 2 Snatch balances + 1 OHS
*Light weight-work speed under the bar
Part 2: High hang snatch (hip)
Every :90 for 4 sets, perform 2 reps
*60-65%
Part 3: Hang snatch (knee)
Every :90 for 4 sets, perform 2 reps
*75-80%

B.Conditioning
8 min AMRAP
30 double unders
8 power snatches 95/65
6 burpees